The “Best Three” is a new series highlighting my personal top picks for the most effective exercises. Many people spend hours in the gym, wasting time on inefficient routines when they could focus on training that fits their weekly schedule. When it comes to bodyweight exercises, some deliver maximum results far better than others.
Bodyweight training not only builds strength and endurance but also offers an efficient way to get a full-body workout. Here are my top three bodyweight exercises that should be in every training program:
1) Bodyweight Squats
Squats are one of the best overall exercises, essential for building lower-body strength and toning the legs.
How to perform:
- Stand with your feet hip-width apart, hands either on your hips or reaching in front of you.
- Inhale, bend your knees, and lower down until your thighs are parallel to the floor.
- Engage your glutes and push through your heels to return to standing.
2) Chin-ups
A true test of upper-body strength, chin-ups build serious back, biceps, and grip strength.
How to perform:
- Grasp a pull-up bar with an overhand grip, slightly wider than shoulder-width.
- Pull your chest toward the bar, squeezing your shoulder blades together.
- Lower yourself back down slowly and with control.
3) Press-ups (Push-ups)
The king of bodyweight pushing exercises, great for building size and definition in the chest, shoulders, and triceps.
How to perform:
- Start in a plank position with your hands shoulder-width apart.
- Lower your body by bending your elbows until your chest nearly touches the floor.
- Push back up to the starting position while keeping your core engaged.
